Jerk Fish on Coconut Rice Topped with Banana and Pineapple Salsa

Gluten Free
Dairy Free
Popular
Low Fod Map
Health score
20%
Jerk Fish on Coconut Rice Topped with Banana and Pineapple Salsa
30 min.
4
416kcal

Suggestions


Indulge in a tropical culinary adventure with our Jerk Fish on Coconut Rice topped with a vibrant Banana and Pineapple Salsa. This dish is not only a feast for the eyes but also a delightful explosion of flavors that will transport you straight to the Caribbean. Perfectly marinated white fish fillets, infused with the aromatic spices of jerk seasoning, are baked to perfection, ensuring a tender and juicy bite every time.

The coconut rice serves as a creamy and fragrant base, harmonizing beautifully with the bold flavors of the jerk fish. Made with unsweetened coconut milk, this gluten-free and dairy-free dish is a wholesome choice for those seeking a lighter meal without compromising on taste. Each serving is a balanced combination of protein, healthy fats, and carbohydrates, making it an ideal option for lunch or dinner.

To elevate this dish further, we top it with a refreshing salsa made from ripe bananas and juicy pineapples, adding a sweet and tangy contrast that perfectly complements the spiciness of the fish. Whether you're hosting a dinner party or simply looking to impress your family with a delicious homemade meal, this recipe is sure to become a favorite. Ready in just 30 minutes, it’s a quick yet impressive dish that brings the flavors of the tropics right to your table!

Ingredients

  • cup jasmine rice 
  •  batch jerk marinade 
  •  batch banana and pineapple salsa 
  • cup coconut milk unsweetened
  • cup water 
  • pound fish fillets white (I used tilapia)

Equipment

  • oven
  • baking pan

Directions

  1. Marinate the fish fillets for at least two hours in a ziplock bag in the fridge.Bring the rice, coconut milk and water to a boil, reduce the temperature to medium low, cover and let simmer until the rice is tender and the liquid has been absorbed, about 20 minutes.Meanwhile, place the fish and the marinade in a baking dish and bake in a preheated 350F oven until cooked, about 15-20 minutes.
  2. Serve the jerk fish on the coconut rice and top with the banana and pineapple salsa.

Nutrition Facts

Calories416kcal
Protein26.16%
Fat35.41%
Carbs38.43%

Properties

Glycemic Index
15.3
Glycemic Load
22.26
Inflammation Score
-3
Nutrition Score
16.782173853206%

Nutrients percent of daily need

Calories:415.82kcal
20.79%
Fat:16.52g
25.41%
Saturated Fat:13.41g
83.8%
Carbohydrates:40.33g
13.44%
Net Carbohydrates:38.4g
13.96%
Sugar:2.07g
2.3%
Cholesterol:56.7mg
18.9%
Sodium:75.29mg
3.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.45g
54.9%
Selenium:58.11µg
83.02%
Manganese:1.1mg
54.77%
Phosphorus:306.12mg
30.61%
Vitamin B12:1.79µg
29.86%
Vitamin B3:5.63mg
28.14%
Vitamin D:3.52µg
23.44%
Copper:0.36mg
17.81%
Magnesium:65.05mg
16.26%
Potassium:554.58mg
15.85%
Vitamin B6:0.28mg
14.02%
Vitamin B5:1.13mg
11.32%
Iron:1.99mg
11.08%
Folate:40.53µg
10.13%
Zinc:1.29mg
8.59%
Fiber:1.93g
7.74%
Vitamin B1:0.09mg
6.31%
Vitamin B2:0.09mg
5.55%
Vitamin E:0.61mg
4.05%
Calcium:35.82mg
3.58%
Vitamin C:1.68mg
2.04%
Vitamin K:1.73µg
1.65%